What Is a Marrow Vegetable?

by Michelle Kerns

Marrow vegetables are rich in vitamin A and vitamin C.

Marrow vegetable is a general term used to refer to a number of summer squash varieties. Also known in the United Kingdom as vegetable marrows or simply marrows, marrow vegetables are typically larger and longer than zucchini, with smooth, thin, edible peel that can range in color from light beige to deep green. Marrow vegetables have a mild flavor that lends easily to both simple and complex dishes.

Nutrition

Marrow vegetables are low in calories with no fat or cholesterol. A 1/2-cup serving of cooked or raw marrows provides significant amounts of dietary fiber, vitamin A, vitamin C, iron and calcium. A diet high in these nutrients may help decrease the risk of several serious medical conditions, including heart disease, stroke, osteoporosis, cancer, obesity, diabetes, hypertension and high blood cholesterol. The Centers for Disease Control and Prevention advises that the peel of marrow vegetables is rich in the carotenoid beta-carotene, and should be eaten along with the flesh to get the maximum nutritional benefit. Beta-carotene is a powerful antioxidant that can inhibit free radical compounds from damaging cellular tissue and DNA.

Selection

Marrow vegetables are at their best during the summer months when they are in season. To select a marrow vegetable, choose one that is small and heavy for its size over larger marrows that sound hollow when gently tapped. Large marrows are more likely to have dry, bland or bitter-tasting flesh. Look for marrows that have bright, unblemished peels without any bruises, soft spots or cuts.

Storage

Although marrows can be stored for up to a week, their vitamin content will degrade the longer it is kept before eating. The vitamin C in marrow vegetables is particularly susceptible to heat, light and air exposure. To maximize vitamin availability, use marrow vegetables within three to four days of purchase. Store marrows in a cool, dark location and only cut them right before you plan to eat them.

Cooking Methods

Summer squashes like marrows are best steamed, roasted, sauteed, fried or grilled, according to cookbook author Mark Bittman. In the U.K., marrows are frequently halved, stuffed with filling and baked as a main dish, or used as the basis for savory jams and chutneys. Steam, roast or grill marrow vegetables instead of boiling them in order to minimize leaching out of vitamin C. These also are the best cooking methods to use if you are concerned about reducing your intake of fat.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food; Mark Bittman

About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

Photo Credits

Have Feedback?

Thank you for providing feedback to our Editorial staff on this article. Please fill in the following information so we can alert the Healthy Eating editorial team about a factual or typographical error in this story. All Fields are required.